Hot weather warning and advice

High temperatures can pose significant health risks to vulnerable groups such as older people or those living with certain health conditions. Try to check up on neighbours, friends and family who may be at risk. We have put together some basic advice for keeping safe and cool - plus links to other organisations offering information and guidance.

• Keep windows that are exposed to the sun closed during the day and pull down the shades when it is hotter outside. Windows can be opened for ventilation when it’s cooler.
• Avoid the heat: stay out of the sun and don't go out between 11am and 3pm if you're vulnerable to the effects of heat.During extremely high temperatures avoid going out at all if you can.
• Keep rooms cool by using shades or reflective material outside the windows. If this isn't possible, use light-coloured curtains and keep them closed (metallic blinds and dark curtains can make the room hotter).
• Have cool baths or showers, and splash yourself with cool water. A wet cloth on your forhead or the back of the neck can cool you down quickly. A cold foot bath with ice can also do the trick.
• Drink cold drinks regularly, such as water and diluted fruit juice. Avoid excess alcohol, caffeine (tea, coffee and cola) or drinks high in sugar. Eat cool foods such as salads.
• Listen to alerts on the radio, TV and social media about keeping cool. 
• Plan ahead to make sure you have enough supplies, such as food, water and any medications you need.
• Identify the coolest room in the house so you know where to go to keep cool.
• Wear loose, cool clothing, and a hat and sunglasses if you go outdoors.
• Use plants and bowls of water to keep rooms cool.
• Do not do too much exercise.

It’s easy to become dehydrated or overheat when it’s hot outside.

How to avoid dehydration

• Make sure you’re drinking plenty of fluids. We should drink 6 – 8 glasses of liquid a day under normal circumstances, but when it's hot we should drink more. Aim for frequent small sips of water or diluted juice throughout the day and evening.
• Eat a balanced diet to help your body replace any salt you lose by sweating.

Symptoms of overheating

Extreme heat and dry conditions can cause you to dehydrate and your body to overheat. 

Heat exhaustion and heatstroke are two potentially serious conditions that can occur if you get too hot. Heat exhaustion common symptoms include weakness, feeling faint, headache, muscle cramps, feeling sick, heavy sweating and intense thirst. Heatstroke is less common, but more serious. Untreated symptoms include confusion, seizures and loss of consciousness.  

If you have symptoms of heat exhaustion, including mild confusion or weakness, rest in a cool place and drink plenty of fluids.

Seek medical advice if your symptoms persist or worsen. Call NHS 111 or 999 if it’s an emergency.

Beat the heat - useful info!

For the latest Government advice on staying safe during a heatwave, click here

British Red Cross heatwave checklist. Click here

Age UK offers coping strategies during hot weather - click here

The BBC on the difference between heatstroke and exhaustion - click here.

How to keep pets cool in the hot weather from the BBC - click here